Here’s the reality that the “you just need more discipline” crowd consistently misses:

Every behavior — good, bad, or pain-in-the-ass — exists because it’s trying to solve a problem. 

Brute force & white knuckling your way through will only get you so far before something in your system says “fuck you”... especially if you never take the time to understand the architecture underneath. 

If you find yourself struggling with a self-sabotaging habit, I share two counterintuitive questions with you that will unlock the beginning of deep change that actually sticks. 

The slow burn is a feature, not a bug.

Be #AthleticButDefinitelyAPartyGirl

Links Mentioned:

• Related ABDAPG
  • Non-Judgmental Awareness: Breaking All-Or-Nothing Patterns
  • Make Love To Your Food: Mindfulness As An Underrated Dietary Tool

Key Topics: 

all or nothing thinking, behavior change psychology, sustainable habit change, non-judgmental awareness, mindfulness, ambivalence in behavior change, motivational interviewing, nutrition coaching, root cause analysis, willpower vs strategy, self-sabotage patterns, identity-based habits, slow burn approach

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho

No agenda today other than answering some listener questions I felt like answering.

We get into the song that's currently sending me into the spiritual ether, a situation from years ago with a guy that had real chemistry and genuinely terrible timing, whether I permanently moved to California (hint: no), what era I'd say I'm in right now, and an answer about my Enneagram that took me somewhere I wasn't expecting.

xo,

HBIC @ ABDAPG HQ

Key Topics: enneagram 3 wing 4, growth era, healing era, gay dating New York City, bad timing relationships, John Splithoff Value, Kacey Musgraves Middle of Nowhere, open relationships, grief and identity, moving back to New York, adult relationship with parents

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho

The title is the description. 

Just hit play, okay?

You got this, bb. <3

Be #AthleticButDefinitelyAPartyGirl

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho

Slumber party in the boardroom!!!

Sooo here's the thing: I am far from a dating expert. And yet... every time I open the floor for non-fitness questions, questions about my dating life inevitable come up. So I guess we'll answer some of those today.

Today, I share about my Sex & The City pie chart, my pre-pandemic chaos, my year of disillusionment, my eat-pray-love year, and a people-watching moment in Central Park that made me realize what I actually wanted. (plus: an underrated green flag)

xo,

Jennifer*

*HBIC @ ABDAPG HQ 

Key Topics: gay dating, Sex and the City, personality types, eat pray love, shadow integration, dating in New York City, green flags in relationships, relationship green flags, people pleasing in dating, queer dating, dating standards, self-worth and dating, identity and relationships

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho

What started as a conversation about food & mindfulness became something bigger: how do you actually break a pattern that's been running the show for years?

I root the conversation in a client case study that shows why typical “influencer advice” about food often falls flat when pressure tested under real life conditions.

We explore non-judgmental awareness — what it actually is, why lasting behavior change can’t exist without it, and why the three-minute exercise I'm leaving you with matters more than any macro target or meal plan ever could. 

Today lays the foundation for the five phases of breaking free from all-or-nothing patterns around food, which we’ll tackle next week.

Be #AthleticButDefinitelyAPartyGirl

P.S. I initially recorded this as a Part 1 of a series, which is why you hear my mention that... but the Part 2 evolved into something else that was much simpler! Peep it here: Habit Change Is Actually Foreplay (feat. Two Questions That Get You Unstuck)

Resources:

• “The Inner Game of Tennis” by Timothy Gallwey

Key Topics: non-judgmental awareness, mindfulness, behavior change, all-or-nothing thinking, Inner Game of Tennis, self one self two, nervous system regulation, emotional eating, habit change, nutrition coaching, behavior patterns, neural pathways, flow state

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho

Taylor Beebe is a 2x USA Powerlifting National Qualifier, strength coach, and nutrition coach who helps people get strong, stay in the driver's seat of their own process, and stop waiting for perfect conditions to begin.

In this episode, we talk nutrition as stress management, the "addition not subtraction" approach to behavior change, and why the most powerful question a coach can ask is simply: "why?". We unpack what it actually looks like to help clients unlearn the belief that they don't have time — and why that belief is really about priorities, not schedules.

We also go somewhere unexpected: what it felt like for Taylor to stand on a competition platform surrounded by women whose goal is to take up more space and get stronger instead of getting smaller — and why she thinks every human (yes, you) should do a powerlifting meet.

This one is for anyone who's ever waited for perfect conditions, talked themselves out of a goal before they started, or needed a reminder that strong doesn't have to equal small.

Be #AthleticButDefinitelyAPartyGirl

Links:

• Taylor's Instagram
• Taylor's Women's Health features:
  • Feb 2026: Recommendations for Best Kettlebell
  • Apr 2025: How Cycle Syncing Can Hinder Your Progress
  • Dec 2023: Overcoming Imposter Syndrome

Key Topics: powerlifting for beginners, strength training for women, nutrition coaching, stress management and nutrition, behavior change, body positivity, body neutrality, body image and strength training, USA Powerlifting, taking up space, women and weightlifting, coaching philosophy

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho

A lot of people think mindfulness is just for the “spiritual” or a little too “out there” or “soft” to have any real efficacy as a dietary intervention. But what if I told you that bringing more mindfulness to your eating brings tons of benefits that you’re currently leaving on the table? 

Today, I share an anonymized client case study & explore what’s possible when you slow the f*ck down: 

Better digestion, improved nutrient absorption, emotional regulation, improved body composition (if that’s your goal), and most importantly, a healthier & more enjoyable relationship with food.

I end with two practical (and helllla easy to implement) tools to start building your mindfulness muscle immediately.

Nom nom, bb.

Be #AthleticButDefinitelyAPartyGirl

Key Topics: mindful eating, emotional eating, nervous system regulation, parasympathetic nervous system, rest and digest, mindfulness for weight loss, intuitive eating, eating behaviors, body composition, nutrition coaching, stress and digestion, mindfulness techniques

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho

Look, babe. Your attention is your most valuable asset, and it also happens to be easy to manipulate if you're not careful.

Today I'm riffing on how my own social media use has evolved over the past year & a half, the practices I've found most helpful, and the whole game I'm actively working on (even if imperfectly): staying connected without getting hijacked.

Let's chat, bb.

Links:

• Episode: Oh Sh*t, My Apartment's A Mess

Key Topics: social media addiction, attention economy, digital wellness, social media boundaries, doom scrolling, nervous system regulation, mindfulness and technology, screen time habits, personal responsibility, mental health and social media

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho

Four years of being on-screen fitness talent taught me a lot about my body. But the biggest lesson was actually about my mind.

Today I'm pulling from my experience performing live workouts in front of multiple cameras and breaking down the one skill that allowed me to consistently show up at my best regardless of what state I walked in with.

I connect it to two frameworks from the realm of flow states and tapping into peak performance states, and I end with a concrete practice you can start applying immediately — whether you're training, creating something that excites you, having a hard conversation, or taking a mundane lil' trip to the grocery store.

Be #AthleticButDefinitelyAPartyGirl

Resources:

• My pinned IG post: Energy-Attention-Intention
• On-Camera Chaos
  • Intrusive Thoughts While Dying
  • More Intrusive Thoughts...
  • That Time I Choked On My Saliva...
• Tonal: The Ultimate Strength Training System
• Book: "Flow" by Mihaly Csikszentmihalyi
• Book: "The Power of Full Engagement" by Jim Loehr & Tony Schwartz

Key Topics: intention setting, energy stewardship, attention, flow state, peak performance, on-camera talent, Tonal, live performance, Mihaly Csikszentmihalyi, Jim Loehr, Tony Schwartz, performance psychology, mindfulness, presence, nervous system, fitness professional, creative performance, ABDAPG

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho

Last week, I talked to the Balance Seeker — the kind of person who definitely knows how to push themselves but doesn't have any other gear besides going all-out all the time. 

I introduced the concept of autoregulation — a necessary skill for fostering longevity in your training — and today we're tackling some common questions about it that I've fielded over the course of my career.

Hot girls hone the skill of tuning into your body and knowing how to modulate your training accordingly in real time.

Let's werk, bb.

Be #AthleticButDefinitelyAPartyGirl

Links:

• The Lahu'i Foundation - flood relief for North Shore, O'ahu
• Autoregulation: The Key To Longevity In Your Training - last week's episode

Got a question or topic suggestion? Send me a text, bb!

Instagram: @timlandicho